Deadlift (Wendler week 10)

Set 1: 70% x 3
Set 2: 80% x 3
Set 3: 90% x 3+
The % are calculated from 90% of your 1RM!
3+ means AMRAP!

*Add 5-10kg to your 1RM

Box Squat: 3RM. Rest 2:00
- Wide Stance, Parallel box
- Sets of 5,4,3,3,3....
- Option: 5 x 3 at moderate weights

EMOM x 8

20-50 DU / or practice 20-30s

EMOM x 32

1) bike
2) 2-5 wall walk
3) row
4) 20-50 DU

For time
1-2-3-4-...-10 reps of
Deadlifts 100/70kg
Handstand Pushups

Back squat
5-5-5 work up to heavy set (2-3 RIR)
Then 1x max reps (-2) @80% H5

AMRAP 12
15 KB Swings 24/16kg
12 Wall Balls
9 Box Jumps
6 Handstand Pushups
3 Muscle-Ups

6 x 2 back squat, 75 % of 1 RM

E3M x 4

4 back squat V.1 Sarjat huomioiden toistoreservi.

AMRAP 14

Row 2025m
30 Handstand Push-Ups
30 Devils Press
30 DB Front Squats

Rest 2 min

AMRAP 14

Bike 2025m
30 Pull-Ups
30 Sand Bag Cleans
30 Box Jumps 30"/24"

Split reps as you like
DB`S 22,5/15kg. Master 45+ 15/10kg
Sand Bag 60/40kg